New growth push

EMW14 said:
Yeah, I think you're right about the constant temsion. My shoulders seem to respond very well to that.

I think it was Dean Destructo who remarked on here a while ago that shoulders generally respond well to constant tension and higher reps because they're mostly slow twitch muscle fibers. I can tell you that I always feel like I got a great shoulder workout when I train them at the work gym. And I always use cables when Ibdo, simply because of convenience. My dumbbells here are 100 lb adjustables; they're usually set up as 80 or 85 lbs, so stripping them down to 25 or 30 is a PITA. Real easy to slide the pin in the stack and grab the cable handle.
Click to expand...
Ya I'm pretty sure your right on destructo saying that. I will do my power sets or compound movements with 90 seconds to 2 minutes rest but after that I'm back on it as soon as the pain subsides. Keep gettin it brother

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Muscle mechanic said:
I do really good alternating between rest 2 minutes between sets going heavy to gain mass.
Then switching to less rest high tempo fatiguing muscles with not much rest supersets or back and forth like hit a set of shoulders then triceps or back them biceps.
I have found that I lose fat if I go long enough and pace it right. Get heart pumping and muscles at this stage after working out for so long never shrink. They can handle the high intensity and still growing if loading them enough.
I love the pump and fat burning.
Anytime more juice us evolved they grow and fat stays off!

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Click to expand...
At home my dumbbells are adjustable. What I do is leave 30 lbs on first and add 25 lbs on ends. I have 10's, 5's, 3's and 2-1/2's and the 25's with small hole for dumbell. I got them from Walmart.
But I can put my Olympic size weights on ends too. They fit groove made on the dumbells 5's and 3's have groove from Bell's sporting goods by home. Then the screw on holder is sized to inset into Olympic sixes weights.
But I do as I said and leave set up inner and just add 25's

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Great chest workout today! Stayed at 285 on bench even though I got all 5 sets of 5 last time. Did it again today but the last rep is a struggle! Think I'm going to stay here one more time after this. It took long enough to get here! One more time ain't gonna hurt nuthin... We'll see, I might change my mind next time...
Timed 5 minutes rest between all sets.

Bench
285
5x5

Incline db
85's
8; 7; 6

Decline db
85's
8; 7; 6

Definitely stronger, looking thicker in the chest. Back down to 205 on the scale, must have been holding a few lbs water a few days back when it showed 208 consistently. Maybe need to bump up my calories a little. I'd REALLY like to end up at 205 at about 9% when I'm all done. Haven't checked in a while but guessing I'm closer to 13 - 15% right now.
 
EMW14 said:
Great chest workout today! Stayed at 285 on bench even though I got all 5 sets of 5 last time. Did it again today but the last rep is a struggle! Think I'm going to stay here one more time after this. It took long enough to get here! One more time ain't gonna hurt nuthin... We'll see, I might change my mind next time...
Timed 5 minutes rest between all sets.

Bench
285
5x5

Incline db
85's
8; 7; 6

Decline db
85's
8; 7; 6

Definitely stronger, looking thicker in the chest. Back down to 205 on the scale, must have been holding a few lbs water a few days back when it showed 208 consistently. Maybe need to bump up my calories a little. I'd REALLY like to end up at 205 at about 9% when I'm all done. Haven't checked in a while but guessing I'm closer to 13 - 15% right now.
Click to expand...
Great work bro. How big of a jump are you going to make when you increase the weight on bench

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thudgens96 said:
Great work bro. How big of a jump are you going to make when you increase the weight on bench

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Click to expand...

10 lbs. So I'll go up to 295 and keep at that until Inget the 5x5.

I decided to throw in a few sets of triceps today too. Trying to do that regularly; also get back to shoulder specific training routinely.

Close grip bench:
135 x 10
155 x 8
175 x 6

I tried for a 7th and couldn't get it up, so to speak. No sweat, says I, switch to normal bench press grip. So I did tjat and found my pecs are so fatigued, I couldn't get it off my chest! Lol! Rolled it down to my hips and sat up... The perils of training alone!

Standing EZ curl bar tricep extensions:
72 lbs
10; 9; 7

That's it! Lunch time!
 
Back day:

Deadlift
385
5x5
Decided to stay at 385 until it feels more comfortable. Waited about 2 hours after breakfast, which prevented it from wanting to come back up like it has the last few times I deadlifted. During set 3 rep 3 or 4 , I felt something in my upper left glute or low back. Not sure how to describe it. Not sure if something moved, or what. It didn't really hurt and didn't stop me from completing all 5 sets. But it's a little tweaked, for lack of a better description.

Next up, weighted chinups with 15 lbs on my dip belt.
5x5
Last time had to start with 10 lbs. Making some progress here.

Barbell rows
225
5x5
Pretty decent form but not ready to increase the weight yet.

All sets rest time was about 3 minutes. This is down from 5. I'm getting tired of taking so long in the gym. Cutting rest time cuts the time and increases intensity.
 
EMW14 said:
Back day:

Deadlift
385
5x5
Decided to stay at 385 until it feels more comfortable. Waited about 2 hours after breakfast, which prevented it from wanting to come back up like it has the last few times I deadlifted. During set 3 rep 3 or 4 , I felt something in my upper left glute or low back. Not sure how to describe it. Not sure if something moved, or what. It didn't really hurt and didn't stop me from completing all 5 sets. But it's a little tweaked, for lack of a better description.

Next up, weighted chinups with 15 lbs on my dip belt.
5x5
Last time had to start with 10 lbs. Making some progress here.

Barbell rows
225
5x5
Pretty decent form but not ready to increase the weight yet.

All sets rest time was about 3 minutes. This is down from 5. I'm getting tired of taking so long in the gym. Cutting rest time cuts the time and increases intensity.
Click to expand...
Exactly it increases intensity. And pumps.
But the longer rest is good for strength and size.

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With 5×5 I usually to a
Monday
5x5 rest 3 minutes do chest, shoulders triceps
Tuesday back, traps, biceps
Wednesday legs, abs
Off Thursday
Then 10x10 in same order rest 1 min 30 sec Friday sat and Sunday
I do this switch up after about a month of 5x5 then the 5x5 with 10x10 reduced rest times a month
Then 6x6 resting at 2 minutes with supersets. It's been a while since I did this but it has given .e a 3 month growth spurt.

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EMW14 said:
Back day:

Deadlift
385
5x5
Decided to stay at 385 until it feels more comfortable. Waited about 2 hours after breakfast, which prevented it from wanting to come back up like it has the last few times I deadlifted. During set 3 rep 3 or 4 , I felt something in my upper left glute or low back. Not sure how to describe it. Not sure if something moved, or what. It didn't really hurt and didn't stop me from completing all 5 sets. But it's a little tweaked, for lack of a better description.

Next up, weighted chinups with 15 lbs on my dip belt.
5x5
Last time had to start with 10 lbs. Making some progress here.

Barbell rows
225
5x5
Pretty decent form but not ready to increase the weight yet.

All sets rest time was about 3 minutes. This is down from 5. I'm getting tired of taking so long in the gym. Cutting rest time cuts the time and increases intensity.
Click to expand...
Great day bro. Heavy deads and heavy barbell rows.u da man

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thudgens96 said:
Great day bro. Heavy deads and heavy barbell rows.u da man

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Click to expand...

Thanks! It's a pretty taxing workout!

Quick shoulder workout today.

Standing db military press:
50 x 10
55 x 10
60 x 10
60 x 9

Lateral raises (db)
15 x 20
20 x 20
20 x 20

Bent db flyes (rear delts)
15 x 20
15 x 15
15 x 15

Upright barbell rows:
85 x 15
85 x 15

Done! My theory that the heavy chest workouts including incline db presses and heavy back workouts includong heavy barbell rows maintaining my shoulders at this point has mixed reaults:

On one hand, just this morning my wife said, "My God, your shoulders are just HUGE! I don't think you realize how huge you've gotten."

On the other hand, strength on all the exercises logged above is down significantly since I stopped shoulder specific training.

I can clearly see growth in my traps, no doubt from deadlifting. I seem to have stayed more or less the same proportionally. So my delts must be growing too, because I KNOW my pecs have gotten significantly thicker; amd my lasts have to have grown as well, considering the major strength increase.

I am such a terrible judge of what I see in tje mirroe, it's gard for me to say! Lol!
 
EMW14 said:
Thanks! It's a pretty taxing workout!

Quick shoulder workout today.

Standing db military press:
50 x 10
55 x 10
60 x 10
60 x 9

Lateral raises (db)
15 x 20
20 x 20
20 x 20

Bent db flyes (rear delts)
15 x 20
15 x 15
15 x 15

Upright barbell rows:
85 x 15
85 x 15

Done! My theory that the heavy chest workouts including incline db presses and heavy back workouts includong heavy barbell rows maintaining my shoulders at this point has mixed reaults:

On one hand, just this morning my wife said, "My God, your shoulders are just HUGE! I don't think you realize how huge you've gotten."

On the other hand, strength on all the exercises logged above is down significantly since I stopped shoulder specific training.

I can clearly see growth in my traps, no doubt from deadlifting. I seem to have stayed more or less the same proportionally. So my delts must be growing too, because I KNOW my pecs have gotten significantly thicker; amd my lasts have to have grown as well, considering the major strength increase.

I am such a terrible judge of what I see in tje mirroe, it's gard for me to say! Lol!
Click to expand...
I am my biggest critic. Every time I look in the mirror I'm like what a runt. I post a photo here. Then I see it and I'm like what the fuck did I post that for. I think it's a gift to never be content.

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thudgens96 said:
I am my biggest critic. Every time I look in the mirror I'm like what a runt. I post a photo here. Then I see it and I'm like what the fuck did I post that for. I think it's a gift to never be content.

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Click to expand...

What a runt! LOLOL! That's funnt shit right there...

Blessing and a curse, says I. But I'd rather be oblivious to my own growth than one of those assholes with nothing walking around holding rheir arms out as if their lats are too big..... LOL!
 
thudgens96 said:
Great day bro. Heavy deads and heavy barbell rows.u da man

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Click to expand...

Funny story about heavy barbell rows:

When I lived in Vegas amd trained at Gold's (actually Henderson), I saw this dude, probably 6' 5", maybe 280, kinda fat, big, hairy beard, tattooed from fingers to ankles. Loads up a barbell with 4 plates a side; picks it up, no straps, belt, nothimg; steps back from the squat rack, bends at the waist and cranks out a couple of barbell rows maybe 2 or 3. Drops the barbell on the rack and leaves! No warmup, no nothing. Un fuckin believable!
 
EMW14 said:
Funny story about heavy barbell rows:

When I lived in Vegas amd trained at Gold's (actually Henderson), I saw this dude, probably 6' 5", maybe 280, kinda fat, big, hairy beard, tattooed from fingers to ankles. Loads up a barbell with 4 plates a side; picks it up, no straps, belt, nothimg; steps back from the squat rack, bends at the waist and cranks out a couple of barbell rows maybe 2 or 3. Drops the barbell on the rack and leaves! No warmup, no nothing. Un fuckin believable!
Click to expand...
Wow that guy was a beast imagine what he could have done with a little real effort

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EMW14 said:
Thanks! It's a pretty taxing workout!

Quick shoulder workout today.

Standing db military press:
50 x 10
55 x 10
60 x 10
60 x 9

Lateral raises (db)
15 x 20
20 x 20
20 x 20

Bent db flyes (rear delts)
15 x 20
15 x 15
15 x 15

Upright barbell rows:
85 x 15
85 x 15

Done! My theory that the heavy chest workouts including incline db presses and heavy back workouts includong heavy barbell rows maintaining my shoulders at this point has mixed reaults:

On one hand, just this morning my wife said, "My God, your shoulders are just HUGE! I don't think you realize how huge you've gotten."

On the other hand, strength on all the exercises logged above is down significantly since I stopped shoulder specific training.

I can clearly see growth in my traps, no doubt from deadlifting. I seem to have stayed more or less the same proportionally. So my delts must be growing too, because I KNOW my pecs have gotten significantly thicker; amd my lasts have to have grown as well, considering the major strength increase.

I am such a terrible judge of what I see in tje mirroe, it's gard for me to say! Lol!
Click to expand...

I'm my own worst critic. I hate what I see everytime I look in the mirror. I'm a scrawny fat guy right now. Sent my girl a pic this morning and she tries to put me in perspective, and I'm coming off of a bulk season, which I didn't really get to bulk all that much due to my torn rotator. But she tells me that I look great. I don't think so. In about a month, I'll post more pics on my thread, and you guys can judge me. lol

Back on track, your workouts looked good, and if you're growing to the point where your wife notices, then you're doing something right. If people who see you every day comment on how big you're getting, you're growing like a weed.
 
I'm due for a leg workout today, but my low back is still a little F-ed up from my deadlift session the other day. It isn't TOO bad; I'm not half crippled like I sometimes have been when this has happened in the past. It is steadily improving. But I don't want to make it worse.

So, I decided to do another chest workout today instead. I also am backing off my testosterone dose for reasons I won't get into in this thread (if you want to know, see my thread titled "Need thoughts on TRT..."), so I anticipate that my strength is going to be dropping at least a little bit. With that in mind, I wanted to get another benching session in before that happens.

I went up 10 lbs today since I got all 5x5 in both my previous workouts.
295
5; 5; 4; 3; 2
Not bad; I thought I was going to get at least 3 sets of 5, going by how strong I felt during the first 2 sets. With a spotter I probably would have, but I'm home alone. I couldn't even holler for my wife if I had to... lol!

Incline db
85
8; 8; 7

Decline db
85
8; 7; 8
I ended up having a long rest period between 2nd and 3rd set, as I'm also doing something else between sets. A no-no for concentration, I know, but sometimes you gotta do what you gotta do...

I threw in some tricep training as well, which I've been doing on chest day as much as possible lately.

Close grip bench:
175
7; 7; 7

Overhead ez curl bar tricep extensions
72 lbs (22 lb bar plus 25's
10; 9; 7

Done! Lunch time!
 
EMW14 said:
I'm due for a leg workout today, but my low back is still a little F-ed up from my deadlift session the other day. It isn't TOO bad; I'm not half crippled like I sometimes have been when this has happened in the past. It is steadily improving. But I don't want to make it worse.

So, I decided to do another chest workout today instead. I also am backing off my testosterone dose for reasons I won't get into in this thread (if you want to know, see my thread titled "Need thoughts on TRT..."), so I anticipate that my strength is going to be dropping at least a little bit. With that in mind, I wanted to get another benching session in before that happens.

I went up 10 lbs today since I got all 5x5 in both my previous workouts.
295
5; 5; 4; 3; 2
Not bad; I thought I was going to get at least 3 sets of 5, going by how strong I felt during the first 2 sets. With a spotter I probably would have, but I'm home alone. I couldn't even holler for my wife if I had to... lol!

Incline db
85
8; 8; 7

Decline db
85
8; 7; 8
I ended up having a long rest period between 2nd and 3rd set, as I'm also doing something else between sets. A no-no for concentration, I know, but sometimes you gotta do what you gotta do...

I threw in some tricep training as well, which I've been doing on chest day as much as possible lately.

Close grip bench:
175
7; 7; 7

Overhead ez curl bar tricep extensions
72 lbs (22 lb bar plus 25's
10; 9; 7

Done! Lunch time!
Click to expand...
Hell yea brother nice job. And I doubt it drops too much

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Leg day tonight! 1st leg workout since 10 January because I tweaked my back during my latest deadlift session and didn't want to risk injury. Really, I believe it was my glute, but regardless, it felt better enough to go ahead with squats tonight.

I'm at work, so it's a smith machine workout tonight. Either tje smith machine helps more than I realize, or the 19 day break from leg training did me some good! I did 415 again, but this time between 3 amd 5 minutes rest between sets, most sets 3. Very deep, nearly parallel squats. And while I won't say theybwere easy - 415 is still challenging, for sure - the squats felt "good". All of them. VERY happy with this squat session!

415
5x5

Barblell hack squat (smith machine)
295
5; 5; 5
I dropped back in weight on these a few workouts ago and I'm glad I did. Focusing on very strict form, engaging the glutes and hams in the lower part of the movement (as opposed to the lower back). Fucking fantastic results!

Leg extensions
140 x 12
150 x 10
150 x 10

Leg curl
130
10; 8; 6

Feeling awesome after that! I often do my night shift workouts around 2 or 3 am, but I've been waking up pretty early this go round and decided to get it done early so I don't run out of energy. Glad I did, doubt I'd have it in me at 2 tomorrow morning.
 
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